The five-minute schedule that a world champion uses before a run

We ALL know should stretch before running.

It enhances performance and reduces our risk of injury after all.

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But experts say that several lungs of a partial heart cannot be cut.

To properly prepare your body for a race or even a casual run, we must spend at least five minutes doing vigorous steps.

James Thie, from Coopah, which is the official training partner for the Royal Parks Half Marathon on 13 October, said: “Warming up before a run or race is about preparing the body and mind for the task at hand. in the hand.

“The goal is to avoid accidents, prepare to perform as best as we can and be confident.

“Stretching is an important part of the warm-up and this is best done with vigorous movement through key muscle groups, not static ones held for long periods of time.

“It’s best to think about starting at the head and working your way down to your feet so that the warm areas are strong and no area is forgotten.

“The best time to add stretches is after a short warm-up run (15 to 30 minutes before the start of the race) that has raised the heart rate and blood flow a bit.

“Now you can use a series of simple tools to allow movement and movement.

“This perfectly reflects the needs of running according to, as the race gun goes.”

Here, James, a middle-distance runner and World Masters Indoor 1,500m champion, shares seven of his favorite pre-run routines.

1. Shrugging

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James, 46, said: “Start with your shoulders, smoothing up and down.

“Do five backwards followed by five forwards.”

2. The hands are swollen

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“Now go hand in hand,” said James.

“Repeat your arms in big circles, both going in the same direction.

“Or you can test your coordination by moving one hand forward and the other back.

“Again, do five times in two directions.”

3. Hip rotation

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“Next, move on to the hips,” James said.

“Stand with your feet wider than your hips, your hands on your hips, and make big circles.

“As always, do five one way and five the other way.”

4. Side lung

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“Then widen the legs a bit for the lateral movement,” said James, the Team GB coach for the 2021 Tokyo Olympics.

“Bend your outer knee as far as you can until you feel straight, then move to the other side, doing five on each leg.

“Remember to keep your weight on the bent knee.”

5. Forward/backward

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“There are two options for the lungs,” James said.

“You can go forward, you think about bringing that knee forward.

“Or if you have any problems with your knees or you want to take the pressure off your knees, you can go back, touch the back knee to the floor before standing up.

“Do five on each side.”

6. Hamstring sweep

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“To do a hamstring sweep, stand with your feet together and place one heel slightly forward with your toes pointed toward the sky,” said James.

“Then bend down, sweep your hands over the other side of your leg and feel the stretch in your hamstring.

“Do five on one side and five on the other.”

7. Ankle rotation

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“And finally, the last exercise focuses on the ankles,” James, senior lecturer and director of sports performance at Cardiff Metropolitan University, said.

“Stand on one leg, the other in front of you.

“Point your toes and rotate the ankle five times in one direction, then five times in the other direction, then switch the other leg and do the same on that ankle.”